*Kristi is Leaving HERE

**Games Fundraiser Here

***Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. 

Pre Class:

1) Assault Bike: 5 sets

30 Calories

Rest 3 minutes

20 Calories

Rest 2 minutes

10 Calories

Rest 1 minute

Work for consistent efforts/output.

2) Pause Front Squat: 3 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Pause for 3 seconds in the bottom.

WOD:

3) Snatch High-pull + Muscle Snatch + 2 Pause Overhead Squats: 7 sets

Warm-up as needed. Start light, this should be more about technique and positioning, not load. Reset on the floor between the High-pull and Muscle Snatch. Pause in the bottom of the Squat for 2-3 seconds.

4) Clean + Low Hang Clean + Jerk: 5 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Both Cleans full Squat.

5) 3 rounds AQAP:

400m Run

10 Thrusters 135/95

5 Rope Climbs 15ft

Extra Work:

6) Walking Lunge Sled Drag: 200m

Use 40-50% of your bodyweight on the sled.

7) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE